
Meal Prep Garden Salad with Sweet & Spicy Apple Dijon Dressing is a fresh and healthy salad that is perfect for meal prep. Great for weight loss, this recipe is low in calories and WW points.

This easy-to-make salad with a quick homemade dressing recipe will become a staple in your meal plan once you try it. With a low-point dressing and full of zero-point vegetables, this salad is a perfect on-the-go lunch or side dish that can help you stay on track.
This salad is plant-based and whole foods.
What is Sweet and Spicy Apple Dijon Dressing?
Don’t let making your dressing scare you away from trying this recipe.
This is a very easy-to-prepare salad dressing that takes only minutes to assemble. It uses ingredients you might already have in your cupboards and fridge, so there is no need for a special trip to the grocery store.
Sweet and Spicy Apple Dijon Dressing can be served immediately or, ideally, chilled overnight. It will keep well for up to a week in the fridge, making it perfect for meal-prepping this salad for your lunches.
Vinegar vs. Lemon Juice In Salad Dressing
Traditionally, this dressing is made with balsamic vinegar or lemon juice. I have tried making it with both, and the results are pretty much the same for either ingredient, so pick whatever you have on hand. I love using flavored balsamic vinegar but any vinegar you have on hand will work.
Want to increase the apple flavor in your dressing? Use apple cider vinegar in place of the balsamic for an easy and tasty switch.
Weight Watchers Points For Summer Garden Salad with Sweet & Spicy Apple Dijon Dressing
This salad is low in calories and WW points.
Click on this link to be taken to the recipe in your WW app to calculate your points.
Ingredients for Garden Salad with Sweet & Spicy Apple Dijon Dressing
- mixed salad greensย (If prepping in mason jars, romaine is recommended so it doesn’t become mushy.)
- cucumber,ย sliced
- grape tomatoes
- edamameย or peas, thawed if frozen. (I love the taste and texture of shelled edamame in this recipe, but it can be a bit hard to find. Peas also work well, giving you a boost of needed protein.)
- balsamic vinegar
- Dijon mustard
- applesauce
This homemade salad recipe is alsoโฆ
- naturally gluten-free
- kid-friendly
- great for meal prep
- great for WW Personalized Points
- vegan
- plant-based
Should I use Sweetened or Unsweetened Applesauce?
Use unsweetened applesauce to keep your sugar, calories, and points low.
If you decide to use sweetened applesauce, it will affect the Weight Watchers points of your salad, so you will need to calculate the points value for your salad based on the applesauce that you used.
Unsweetened apple is what I used to make this recipe, and it is zero points for most people.
I Don’t Like A Spicy Dressing, Can I Leave Out The Spice?
You can leave out the spice. The spice in this Weight Watchers-friendly salad dressing comes from spicy Dijon mustard. If you prefer not to have a sweet and tangy salad dressing, it’s easy to use regular mustard.
No matter which mustard you use to make your dressing, I promise you will love how healthy and delicious this easy salad is.
Can I Add Different Vegetables To This Salad?
Yes, absolutely! This recipe was designed to be very easy and flexible. Use the ingredients you have on hand or want to use up. Mix it with other veggies like broccoli, green beans, red peppers – whatever sounds good.
If you are like me, at the end of the week, you like to make salads based on the fresh vegetables that you have left on hand that need to be used up. This Summer Garden Salad with Sweet & Spicy Apple Dijon Dressing is a great way to use up those vegetables before they go bad without breaking your WW points budget.
How Long Can I Store This Dressing?
You can store this salad dressing in the fridge for up to a week. If it separates when stored, just shake it before serving or give it a quick stir with your fork.
Don’t worry – the separating does not mean that the dressing has gone bad, it’s just natural for the layers to form based on the weight of the ingredients while in the fridge. I promise it will still taste delicious.
Can I Meal Prep This Salad?
Yes! This salad is perfect for meal prep. If I am meal prepping this salad for easy on-the-go meals, I like to meal prep in a mason jar. When you meal prep your salad in a mason jar, you can grab one quickly when you go out the door for an easy to great low point lunch or side dish.
If you want to meal prep this salad without a mason jar, I suggest keeping your salad dressing in a separate bottle for an easy application like this stainless steel container that’s perfect for lunch boxes.

How to Layer a Mason Jar Salad?
You always want to put your dressing at the bottom when layering a mason jar salad. This is because your dressing will be the heaviest ingredient. Next, add romaine lettuce and then your veggies or seeds if you are using them, then finally top it off with any fresh herbs or spices or other salad toppings you prefer.
You’ll be amazed at how well a meal prep mason jar salad keeps in the fridge for a week’s lunches, and your salad ingredients will stay crisp and fresh since the dressing sits at the bottom.
How to Make Low-Calorie Garden Salad
Here are step-by-step directions for this healthy lunch salad.
Step 1 – Gather Ingredients

First, gather all the ingredients to make your Summer Garden Salad with Sweet & Spicy Apple Dijon Dressing. Don’t forget to grab your mason jars or meal prep containers if you want to meal prep this sweet and spicy salad.
Step 2 – Make Dressing

Mix vinegar, mustard, and applesauce in a small bowl with a spoon.
Step 3 – Layer Salad for Meal Prep in Mason Jars

To meal prep, divide the dressing into two large mason jars.

Top with lettuce and additional salad toppings. Store in the refrigerator for up to 4 days. Remember that if meal prepping this salad, we recommend romaine instead of Spring mix, although any salad greens taste great.

Serve and enjoy. If you are not meal-prepping this salad, you can serve it in two large bowls.
Meal Prep Garden Salad with Sweet and Spicy Apple Dijon Dressing
Ingredients
- 8 cups mixed salad greens If prepping in mason jars, romaine is recommended so it doesn't become mushy.
- ยฝ cup cucumber sliced
- ยฝ cup grape tomatoes
- ยฝ cup edamame or peas, thawed if frozen
- 2 Tbsp balsamic vinegar
- 1 Tbsp Dijon mustard
- 1 Tbsp applesauce
Instructions
- In a small bowl, mix vinegar, mustard, and applesauce with a spoon.
- Divide mixed greens into 2 large bowls.
- Drizzle with dressing and serve.
- To meal prep, divide dressing into 2 large mason jars. Top with lettuce and additional salad toppings. Store in the refrigerator for up to 4 days.
WW Information
WW Program 2025
The WW program updated for 2025. Use the “Add recipe from the web” feature if needed for points. -Sara
Click here for the FREE 3 Day Meal Plan featured in Woman’s World magazine.
Notes
Nutrition

More Healthy Lunch Recipes for You
Weight Watchers Cobb Salads with Meal Prep
Starbucks Copycat Bistro Protein Boxes
Aldi Copycat Brownie Batter Hummus
Copycat Olive Garden Minestrone
The Holy Mess Turkey Vegetable Chili

Leave a Reply